Muscle Loss With Age

Preserving Mobility With Protein

As we age, maintaining muscle mass and function becomes increasingly important for preserving mobility and independence. One of the greatest threats to this is natural muscle loss with age, which can significantly impact our quality of life as we grow older.

In this article, we’ll explore scientific evidence for the critical role that protein intake plays in combating muscle wasting and preserving independence in our later years.

Understanding the Threat of Muscle Loss with Age

Muscle wasting, characterised by the loss of muscle mass and strength, is a common consequence of aging. According to data from clinical research, individuals over the age of 50 can lose up to 1-2% of their muscle mass per year, with this rate accelerating after the age of 70 [1,2]. This decline in muscle mass not only affects physical strength but also increases the risk of falls, fractures, and loss of independence [1,2].

This phenomenon can be explained, in part, by the fact that as we get older, skeletal muscle develops a resistance to the stimulatory effects of amino acids from the diet [3]. So, a sufficient intake of amino acids from our younger years is not necessarily enough to trigger the growth of new muscle in our later years.

The Protein Connection

Protein (made up of amino acids) is often referred to as the building block of muscle, and for good reason. Adequate protein intake is essential for maintaining muscle mass, promoting muscle repair and regeneration, and supporting overall musculoskeletal health. Research suggests that older adults may have higher protein requirements than younger individuals to offset the effects of muscle loss and maintain optimal function.

Scientific Evidence Supporting Protein Intake

Numerous studies have demonstrated the positive impact of protein intake on muscle health and mobility in older adults. For example, there is a data-based link between higher protein intake and better muscle mass, strength, and physical performance in older adults [4]. Similarly, analysis of the available research shows that increasing protein intake could help mitigate age-related muscle loss and improve physical function [5].

As we age, we tend to produce less stomach acid and fewer enzymes (namely, pepsin) for breaking down meat and soy protein [6]. This means much less of the protein we consume can actually be absorbed as usable amino acids. You can supplement with a protease such as Betaine with Pepsin and HCl to aid in this breakdown.

Practical Recommendations

Of course, we are not suggesting switching to a carnivore’s diet, or that one’s protein intake should be sky-high. We just need to consider changes in our ability to digest and absorb protein as we age, and be reticent of meeting daily protein needs, as age increases our risk of muscle wasting. 

Incorporating varied, high-quality protein sources into each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts, can help ensure adequate intake for changing digestion. Additionally, for those who may struggle to meet their protein requirements through diet alone, supplementation with protein powders or shakes can be a convenient and effective solution.

Amino Acid Supplements

Amino acid supplements are another targeted approach to combat muscle loss with age by providing essential nutrients that are vital for muscle maintenance and growth.

Key amino acids such as leucine, isoleucine, and valine, collectively known as branched-chain amino acids (BCAAs), are particularly effective in stimulating muscle protein synthesis [7]. Leucine, in particular, plays a critical role in activating pathways that support muscle repair and growth [7]. Additionally, essential amino acids (EAAs) like lysine and methionine contribute to overall protein synthesis and muscle health [7,8].

Incorporating these amino acids into a dietary regimen can help preserve muscle mass, enhance physical strength, and improve overall mobility [8]. Metabolic Maintenance offers some amino acids as stand-alone supplements, or in balanced amino blends. Search for these on our Practitioner Hub here.

Nutritional support can significantly contribute to maintaining an active and independent lifestyle as we age, reducing the risks associated with muscle loss and supporting a better quality of life.